CrossFit Surmount – CrossFit

Gymnastics

Grip work

E(2)MOM x 3

1 set/side

10 Plate flip

50′ DB suitcase Carry

AT HOME Partial

10 Backpack/odd object flip

10 Side plank + lateral raise

https://www.youtube.com/watch?v=4Sb9

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AT HOME Bodyweight

2 sets

12 Pike ups (sliding if possible)

12 Controlled arch hold + leg abduction

https://www.youtube.com/watch?v=5wH

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Metcon (5 Rounds for time)

E(4)MOM x 5

20/16 Cal Bike

10 Front Squats 155/105lbs
AT HOME Partial

E4MOM x 5

20/16 cal machine

20 DB squats

AT HOME Bodyweight

E4MOM x 5

1min amrap: Glute Bridge March

30 Jumping air squats

H: Metcon (Time)

Row/Run/Bike 8 km

Every 3 minutes, stop and do 8 burpees over the erg

Accessory Work

Hip flexor endurance

Compressions

100 reps for time

Intermediate: Pike position: https://youtu.be/8-U5oSZrzuQ

Advanced: Straddle position: https://youtu.be/wIdz-7RI1N4

Scale to one leg at a time (50/50)